October 28, 2020 – Masters Program

Mobility & Activation
Take 5-10 minutes to roll out the t-spine, lats and glutes

and then …

Two sets of:
20 Second Banded Clam Shell Iso Hold (right)
10 Seconds Banded Clam Shells
20 Second Banded Clam Shell Iso Hold (left)
10 Seconds Banded Clam Shells
20 Second Banded Fire Hydrant Iso Hold (right)
10 Seconds Banded Fire Hydrants
20 Second Banded Fire Hydrant Iso Hold (left)
10 Seconds Banded Fire Hydrants
60 Seconds Restt

and finish with …

20 Dead Bugs
Please watch this video to regress/progress this movement

Warm-Up Flow
Complete at 70-75% perceived exertion:
2 Minute Assault Bike
10 Scap Pull-Ups
10 Jump to Hollow Hold on Bar
10 Ring Rows
30 Second Plank Hold with right arm and left leg extended
30 Second Plank Hold with left arm and right leg extended
10 Hollow Body/Superman Swings
10 Strict Pull-Ups (use a band if needed)
5 Jumping Bar Muscle-Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
One set of:
Kipping Swings on Bar x 20 reps

followed by …

Three sets of:
Target Reach Swing x 5-6 reps
Air Chair Swing Drill x 5-6 reps

followed by …

35-54:
Every minute, on the minute, for 6 minutes:
1-4 Bar Muscle-Ups*

55+:
Every minute, on the minute, for 6 minutes:
1-4 Chest-to-Bar Pull-Ups

*If you do not have Bar Muscle-Ups then please perform one of the following options:
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups
Pull-Ups (kipping or butterfly)

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8-10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Same as the last two weeks, just want you getting comfortable lifting this weight for these reps. Next week we go up in percentage.

C.
Every 5 minutes, for 25 minutes (5 sets), complete:
Row 500 Meters
Burpees Over the Erg x 12 reps
Toes-to-Bar x 10 reps

55+:
Every 5 minutes, for 25 minutes (5 sets), complete:
Row 500 Meters
Burpees Over the Erg x 10 reps
Toes-to-Bar x 8 reps

Go out hard on each set. I want you pushing the pace for all five sets and trust in your recovery! The burpees should be done laterally and stay low on these (you do not need to stand up to full extension). Keep a steady pace on these and keep them under 60 seconds. You should be chalking up during your rest so that you don’t need a chalk break for the T2B. This is one of my favorite videos on how to improve your toes-to-bar.

Additional Optional Assault Bike/Ski-Erg Session

Four sets of:
45 Second Assault Bike/Ski-Erg
60 Second Rest
Rest 2 minutes after the fourth interval then repeat for a total of three sets